Build the body you actually want.
Hard sets per muscle per week, on a week that fits your days, with every load read off what you lifted last time.
7-day free trial, then £19.99/month. Cancel anytime.
Who this is for
Building for the mirror
A bigger back, fuller arms, legs that fill the shorts. The sets are counted.
Stuck at the same weights
The main lifts hold their place. Every session states the load to beat.
Building alongside running
Muscle and miles share a week when the week is placed properly.
The programme
Growth is volume, counted in hard sets per muscle per week. The main lifts keep their place so progress has an address. Accessories rotate weekly so sessions stay fresh. Rep ranges wave across the cycle. Then you eat to it, on a surplus set from your own training week.
What is included
- A full training week, 2 to 6 days, gym or minimal kit.
- Hard sets per muscle per week, counted into growing ranges.
- Main lifts anchored. Accessories rotating.
- Suggested loads from your own logged sets.
- Calories and protein set from your training week.
- Injury-aware selection: a flagged area swaps out, the volume stays.
- Coach chat and community, included.
Eight answers build it: where you are now, how you want to gain, the goal, experience, where you train, days per week, anything to train around, start date.
Why it works
Volume is counted
Hard sets per muscle per week is the currency of growth. The plan does the accounting.
Progression has an address
The big lifts stay put, so there is always a number to beat.
Fresh without chaos
Accessories rotate weekly, supporting lifts change by the block.
Fed to grow
A surplus computed from your week. Training to grow while eating to maintain builds neither.
In the app
Your week on a calendar you can drag. Every session states its purpose, its time and its effort before you start.
Fed for the week you train
The calories move with the sessions. The hard lifting days eat more, a rest day eats less, and the week still adds up to the same total. Protein never moves.
One long full-body day, two shorter lift days, one easy run and three rest days. 20,993 kcal across the seven, exactly.
- A meal plan that fills the tracker in one tap, built to these numbers.
- Log a meal by photo or a sentence; the tracker does the arithmetic.
- Your weight read as a trend, smoothing out the morning's noise.
- The surplus stays small enough to be mostly muscle.
Your coach
Rob builds Talos and trains on the plans it writes. He lifts heavy, runs marathons, and has coached for over ten years. Ask him anything about your week and he reads it before answering. That is in the membership.
One day from the engine, explained
A real push day for an intermediate athlete, week 6 of the cycle. The notes explain why each piece is there.
Mains hold their place all cycle so progress has an address. The last set is open: as many quality reps as you have, and the next suggested load is read from what you log.
Supporting lifts change with the block. In weeks 1 to 4 this slot was the dumbbell incline; a new stimulus arrives every four weeks without losing the pressing pattern.
The volume work is supersetted to keep the session dense, and these accessory slots rotate weekly.
The drop-set marker is part of the prescription: work to the edge, strip the load, keep going. Intensity techniques live on the small lifts, where they are safe to spend.
A core slot the engine adds when the template day does not already carry one.
Week 12 tests the mains: last set as many reps as you have against a 6-rep target, and the next cycle is written from the result.
One membership
Every goal is in the one membership: lose weight, run faster, lift more, race HYROX or triathlon. New programmes are added at no extra cost. Calisthenics is next.
Reach your goal or your money back.
Founding-member price. It goes to £29.99 later. Join now and yours stays.
Before you decide
How long before anything changes?
Blocks run twelve to sixteen weeks because that is the honest timescale. The weekly set count per muscle and the loads you log are what tell you it is working before the mirror does.
What happens when life gets in the way for a week?
The following weeks adjust to it. A missed week is worked around.
I am starting from a low base.
The plan starts from your current numbers. Week one is anchored to what you can actually do now.
Can I see what I would actually be doing before I pay?
You already can. Everything above this is real output from the same engine you would be using, and the picker on the home page will build any goal you like, week by week, without an account.
I do not have five or six days a week.
Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.
What do I need in the gym?
You tell it what you have and it selects from that. A full gym, a home rack, or dumbbells and a bench all produce a real programme.
Is there a real person, or just the app?
Yes. Your questions go to Rob, who built Talos and trains on the same plans you would be given. He reads your week before he answers. That is included as standard.
How does the money-back guarantee work?
Finish the block, log your sessions, and test or race at the end. If you have not set a PB, email us within two weeks of the block ending and we refund your membership for it. No forms, no argument.
How do I cancel?
In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.
Start the first block. The first week is free.
7-day free trial, then £19.99/month. Cancel anytime.